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Dr. Bonin just recently moved to Colorado. She was born and raised in Quebec, Canada. She graduated from Medical School at the Universite de Montreal and completed residency at the Centre Hospitalier de I’Universite de Montreal (CHUM) in Montreal, Quebec. Dr. Bonin achieved her certification in Family Medicine in 2006 in Canada. She then went on to do her Sport Medicine fellowship at Western University in London, Ontrario. Dr. Bonin enjoys combining her Family Medicine Practice with Sport and Exercise Medicine. She has been involved for many years with varied National level sport organizations. She has a special interest in sport-related injuries and in women’s health. Dr. Bonin strives to build lasting and caring relationships with all of her patients. She personally loves the outdoors, spending time golfing, cycling and especially downhill skiing.

Dr Bonin will utilize her Primary Care and Exercise and Sports Medicine training to asses and manage your non-operative Musculoskeletal conditions and/or acute injuries. Dr Bonin will complete a thorough examination, provide prevention guidance and discuss an individual treatment plan to help you return to activity.

Dr Bonin’s specialized Sports Medicine evaluations include assessment and management including the following conditions:

· Muscular Strains of any body part

· Ligament sprains (including ACL, MCL, Meniscus, “runners knee” etc)

· Tendon issues/injuries

· Osteoarthritis

· Acute and chronic joint injuries (all major joints)

· Primary assessment of acute (not chronic) concussions

· Sciatica

· Injections of the knee, shoulder, elbows, Plantar Fascitis etc…

Please call 303-948-2676 book an appointment to see Dr Bonin and let her help you get back to your sport, training, exercise or just help to manage that ache/pain you’re having!

The only high-tech mobile body-fat testing clinic anywhere. This is the only accurate way to know your nutritional requirements for daily Calories, Protein, Fat and Carbohydrates. Everyone is welcome to sign up. Open to FRCF members and non-members.For more info click on the "Happenings" tab on the right.

Anytime anyone RETESTS, the cost is $35. Otherwise, the first time you test it's $49.

We have all been talking at the gym about doing a Paleo Challenge for a while now. The Open is just around the corner and many of you would like to perform at your peak. So we are starting a 30 Day, Paleo for Performance Challenge. I encourage every one of you to try this out and see how your body responds to it! I (Brad) am doing it to shed my baby weight!

This Challenge is not so much about weight loss (although you will lose weight), it’s about improving how you look, feel, and perform. Your body composition will change, and, yes, most of you will likely lose weight. But, you will also perform much better—become stronger, have better endurance, and enjoy more energy in general. Your overall mood and sense of well-being will also improve.

So, even if you don’t have a lot of weight to lose, this is still a great Challenge for you; especially with the CrossFit Open right around the corner!

How it Works:

Step 1: Commit to eating paleo and becoming more fit! Sign up at the gym.Step 2: Receive an email containing your quick start guide/daily log and Facebook access.Step 3: Is optional. But if you want to get your body fat test done you can on Jan 21st.Step 4: We start Jan 24th with a meeting/weigh-in and 3 workouts. Saturday 12-2.Step 5: Let the Paleo fun begin! Exchange recipe’s, info, complain/call out the motivated and talk some crap with the unmotivated on our page.Step 6: Finish on Feb 21st with a final weigh in and repeat of those 3 workouts.Step 7: Party with rewards/prizes!

There will be a $40 buy in for all those involved, we will keep you motivated and accountable the entire time; and the most improved male and female at the end of the 30 days will be awarded prizes.

The sheets to follow are a Quick Start guide to help you figure out what to eat, a list of what to eat, and a work sheet to fill out each day to guide you along your way. If you have any “bad” check marks on this sheet you will have to cash them in each Friday or Saturday for the week. You will owe a 30 calorie row for each “bad” checkmark! So avoid the bad stuff!!!!!!!

Get your Body Composition Tested! January 21st from 4pm to 7:30 at Front Range CrossFitSign up here: BFT Sign Up Sheet

The only high-tech mobile body-fat testing clinic anywhere. This is the only accurate way to know your nutritional requirements for daily Calories, Protein, Fat and Carbohydrates. Everyone is welcome to sign up.Open to FRCF members and non-members.

We are offering a new workout at 11 AM on Saturdays. We are calling it.......

This new program starts on December 13th!!!

Balance Ball with NFL Amy.11 AM on SaturdaysThis is a core strengthening workout that she used to do when she was training for the 2008 and 2012 Olympic Trials in the javelin. It was meant to keep the inner core strong, so that her body could withstand the violent explosion needed to throw the javelin. It's an awesome core workout that many, many of you would benefit from. You will need to bring your own balance ball.

Here is some information that Amy wrote up for me about the workout.

The main purpose of the swissball workout is to improve core stability. The core is a complex series of muscles that needs to be challenged in several planes of motion to be properly strengthened, and this series of about twenty exercises does exactly that. This workout was part of my javelin training in college and was done weekly on our light-day, we used it as a back health tool as well as general core stability builder. I remained remarkably healthy while following this protocol and injured my back for the first time after neglecting core stability work for about six months (oops!). I then reincorporated it into my training as part of my rehabilitation and again had great results. I think it would be a great addition to any fitness athlete's regimen, so bring a ball and try it out!

Jillion is one of the toughest women we know. She is courageous, with a pure spirit and a smile that touches your heart. Let's show her our support.

USA Rugby has set up a trust and donation page to pay for the cost of Jillion's treatments not covered by her insurance. Any and all donations are welcome and accepted. Funds raised exceeding those needed will be donated to The Sarcoma Foundation of America.

Come join the FRCF Masters athlete group and improve technique, stamina, endurance and strength. Some of you don’t live close enough to FRCF to train regularly at FRCF. So join us on Saturdays, Noon-2 pm, and enjoy the opportunity to train with our coaches and athletes. This is for anyone in the Greater Denver area that would like to train under the watchful eye of Coaches with a proven track record working with Games-level Masters Athletes. FRCF has sent two Masters Athletes to the CrossFit Games. Those two athletes have 5 podium spots between them.

Purpose: Offer local Masters athletes the opportunity to improve their technique, broaden and strengthen their CrossFit skills and stay healthy while doing it. Masters Athletes (30 and over) This program is open to all Masters - NOT just FRCF members.

Structure:We will be working in 2-hour training blocks. There will be an extensive warmup, at least one skill session focused on an Olympic lift, gymnastics, rowing or running skills, an EMOM where we practice skills and improve conditioning, and a timed workout. There will be a lot of fun and work packed into 2-hours with an emphasis on technique and purposeful reps.

Price: Five session punch card for $150. Ten session punch card for $250. The first training session is free. *Punch cards can only be used for the FRCF Masters training sessions.

Snatch Skill Work: (20 past the hour) Snatch barbell complex and instruction (15 minutes) Take 15 minutes to get up to a squat snatch single at 75%.

Then EMOM for 20 minutes of: Squat snatch single. (Start at 75% and go up in 5 lb increments if you make the lift. Every time you make the lift go up 5 lbs. Every time that you miss the lift, go down 5 lbs. There are NO consecutive lifts done at the same weight. Everyone MUST stay on the 1 minute start time. Don't get pissed when you miss a lift. Refocus, go down in weight and make the next one.)

FRCF Athlete, Scott Olson, has competed at the CrossFit Games in the Masters division EVERY YEAR THAT IT HAS BEEN IN EXISTENCE. He is the only person out of the original 15 Masters Athletes in 2010 that has stayed healthy and fit enough to make it to the CrossFit Games year after year. In those 5 years, he has been Masters Champion in his age group three times, placing second once.

FRCF Athlete Colleen Maher was the first USAW National Champion to ever come out of a CrossFit Gym, winning the 63 kg Junior National Title in 2012.

In 2010 Jodi Miller won the 58 kg, 40-44, Masters National Olympic Weightlifting Silver Medal. She won the Gold Medal in the 53 kg, 40-44, and the Best Lifter Award at the American Masters that same year.

FRCF Coach’s Bios:

Skip Miller – Owner/Head Coach at FRCF since 2006

“What I can do does not matter nearly as much as what my athletes can do.“ - Skip Miller

Skip is a three-time Ironman finisher, former collegiate swimmer and former Infantryman with the 10th Mountain Division. He has competed in weightlifting, Girivoy Sport and the occasional running race. Skip started doing CrossFit in 2003 and competed in the 2008 CrossFit Games as an individual. Skip was the 2010, 105 kg, Masters Nationals Olympic Weightlifting silver medalist.

He has coached CrossFit, Volleyball, Swimming, Triathlon, Olympic Weightlifting and Girivoy Sport. Skip has been Coaching athletes in a variety of capacities for over 23 years.

Jodi Miller – Owner/Head O-Lift Coach since 2006

Jodi brings her understanding of teamwork, motivation and the ability to teach complex movements with efficiency, to her coaching with remarkable results. Jodi is the head coach for the Olympic Weightlifting, Basic Barbell, and CrossFit Skills classes.

Jodi competed in Olympic Weightlifting and won the 2007 Colorado State Championship in her age and weight class. By 2010, Jodi had won the 58 kg, 40-44, Masters National Olympic Weightlifting Silver Medal. She won the Gold Medal in the 53 kg, 40-44, and the Best Lifter Award at the American Masters that same year. Jodi competed in the American Open in Dec of 2010 and was one of only 5 Masters lifter’s to qualify and compete in this National-level open competition.

Jodi is a National Level USA Weightlifting Coach and Assistant Instructor for the USAW coaches courses. Jodi assists Paul Fleschler, USAW Senior International Coach and former Olympian Weightlifter, with Olympic weightlifting workshops and the USAW courses.

Jodi has also competed in triathlon, open-water swimming, 1/2 marathons, and Kettlebell Sport. She enjoys hiking, ski mountaineering and has completed many century road bike rides.

Jodi started to do CrossFit in 2005 and competed in the 2008 CrossFit Games as an individual. She is proud to have made it to the final workout with the top 16 women in the 2008 CrossFit Games.

Scott Olson – Coach and FRCF Masters Athlete since 2009

Father of four Owner of investment adviser firm Scholarship athlete (football) San Diego State University

YOU DO NOT HAVE TO BE A REGISTERED USAW MEMBER TO COMPETE IN THIS MEET!!!!

We will be running 2 meets, one sanctioned for USAW members (Sanction number 32-14-06), and one unsanctioned. The 2 groups will compete seperately. USAW members will follow all USAW rules, wear a singlet and lifting shoes. The unsanctioned meet will follow all the same rules for the lifts, but first time lifters may wear tight-fitting compression shorts and shirt, and sneakers (You will not be able to wear Five Finger shoes or anything like them.)

We will announce the heat times after registration closes, the Wednesday prior to the meet.

There will be awards this year for all weight classes and age groups including Youth/School age and Masters.

This meet will be a Olympic Lifting meet, the two lifts contested are the Snatch and the Clean and Jerk. You can enter this meet and compete as an individual or as part of your CrossFit Affiliate or Weightlifting Gym Team. There will be awards for each weight class, as well as awards for the top three CrossFit Affiliates/Gyms. All USAW rules will be followed. We will also have awards for Youth and Masters.

The Affiliate Competition will be contested with teams of up to eight men and seven women. We will be using the same system that is used at the USAW/CrossFit Open to determine the winner. Coaches must declare their teams prior to the start of the meet.

Date: Sunday, September 21st. The Body Fat Test will have their truck here for the FRCF Masters Championship.The only high-tech mobile body-fat testing clinic anywhere. This is the only accurate way to know your nutritional requirements for daily Calories, Protein, Fat and Carbohydrates. Everyone is welcome to sign up.Special Event Rate: $25Sign up Now: Body Fat Test Sign Up Sheet

Finally, here are the photos from the Colorado Open 2014. Thanks for being so patient everyone. I will be posting the pictures organized by day of the competition over the next few days on both www.RX-Photo.com and on Facebook. All photos can be purchased and shared to Facebook via the website simply by clicking the share icon above the photo as easily as you can by sharing on here.

I want to thank Front Range CrossFit again for letting me be part of this awesome competition. I had a great time photographing and meeting everyone. While purchase isn’t necessary (but very appreciated) your support would mean a lot. If you like the photo please make sure to give RX Photo credit by sharing via the website or this page. Tagging is welcome and encouraged.

If anyone has any questions or requests please feel free to message me, or email me at David@RX-Photo.com. Thanks again everyone, and I hope you all enjoy the photos.